Thursday - November 13

dropping off bike today for maintenance. really need to hit the pool today!!!
***
work is stressing me out and thats not normal :(
***
glad i took my bike in today. let them know my chain has recently been bouncing some which turned out to be a chain on its last few miles. thats what you get when you dont replace it for well over 10k miles. damn i am cheap!!!
BIB# 465

Wednesday - November 12

t-run off the bike. ran first 20min at race pace and ez for the rest
***
HR for race pace

Sport #1

Chiropractic

45m

Sport #2

Stretching

25m

went to advanced rehab at lunch today for some treatment on the back, hammy and glute.
***
tonight was race brick #3. wasnt looking forward to it b/c it came after a long day of work and i was tired. however, i got er done!!!!!!!!!!!

Tuesday - November 11

Run

39m

5.50 miles

07m 05s /Mi

lunch run: 20min warm, 15min fartlek (90sec fast/90sec ez), 5min cool

Sport #1

Massage

05m

Sport #2

Stretching

10m

went the the dr this morning and appears i am in early stages of swimmers ear. hopefully some drops and covering my ear for a week will cure the thing. was also advised to hold on the flu shot until after the race. sounds good to me.

headed back to the dr tomorrow. have an ear ache and did the infection test by pouring some peroxide in my ear and unfortunately it bubbled up. i hope its not a big issue. also debating getting a flu shot wed. its free at work and with all the coughing and sneezing around me right now i am nervous as hell.

slept in this morning and then took the family to wurstfest in new braunfels. i passed on the beer but not the food. amber and i shared a funnel cake, fried pickles, and braut w/ saurkraut which means i ate 2/3s of everything. my stomach wasnt use t the fried stuff so its been aching ever since. caught a short nap when we got home and then went swimming. wanted to bail on the swim after the warmup but glad i stuck it out. looked at my volume for my first week of taper and my swimming and biking actually increased from the prior week. doesnt sound like a taper to me. the next 2 weeks will be alot less so i can rest.

Saturday - November 8

OWS at barton. 500ez to warmup and then 2300 straight mixing in some 400m efforts
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super cold out so water felt warm. stroke and breathing solid

Bike

2h 53m

61.00 miles

21.16 Mi/hr

road out to san marcos. goal was to cruise the first hr as warmup and then push a race pace based on HR (125-130) for last 2hrs. HR listed is for last 2hrs.
***
a little cooler and not as windy as wed. also felt more hydrated and energized this round. right glute tender but not too bad (appears i have an overuse injury to the periformis - sp?)

Run

1h 11m 25s

10.50 miles

06m 48s /Mi

t-run off the bike. ran the first 8miles a race pace based on HR (135-140) and avg 6:40pace. cruised home for last 2.5 a little easier. avg HR listed is for first 8miles.
***
legs really felt great today, however lt hammy tighten up a bit near mile 7 but after a few tow touches it was all good.

Sport #1

Massage

20m

Sport #2

Stretching

25m

race brick #2 in the books and for me it was a strong one - its beer time 2night!
***
i think my run plan for AZ will be to go out and try to hit the first loop at a 6:45ish pace and then hold on from there. i have looked at alot of the top finishers in AZ the past few years and all the runners tend to hit a fast first lap and then slowly fade. i think a strong first lap will give me the mental boost i need to push thru some pain in the latter 2 laps.